25 Foods That Offer the Best Source of Iodine

25 Foods That Offer the Best Source of Iodine

Iodine is an important mineral that is essential to the health of your thyroid. If you are not familiar with the thyroid gland, it is responsible for regulating your metabolism and handling the growth of your body.

When you suffer from an iodine deficiency, you can end up with a variety of thyroid problems, which may cause a wide range of symptoms. This could include fatigue, lethargy, depression, constipation, higher cholesterol levels, hair loss, among dozens of other potential symptoms.

If you want to prevent these problems, you should start including some of the following foods in your diet. Here are 25 foods that are the best sources of iodine.

Boiled Eggs

Hard Boiled EggHard-boiled eggs are a great source of nutrients, including vitamin A, vitamin D, calcium, zinc, and iodine. Eating just one egg will provide you with ten percent of the iodine that you need each day.


Most people think of milk as being useful for providing your body with calcium and vitamin D, for healthier bones and teeth. In addition to providing these nutrients, milk also contains an impressive amount of iodine – with 56 micrograms per cup of milk.

Dried Seaweed

seaweed on white bowlDried seaweed can provide a large dose of iodine. A quarter-ounce serving of dried seaweed contains about 4,500 micrograms of iodine. That is way more iodine than your body needs, with 3000% of the daily recommended value of iodine. You may want to watch your portion sizes when adding seaweed to your meals.


Fillet of codCod is a moist fish that is low in fat and calories; though, it does contain a variety of nutrients, including vitamin E, magnesium, potassium, and calcium, along with 99 micrograms of iodine in a three-ounce serving. Cod is also a good source of protein and omega-3 fatty acids.


 Another seafood, shrimp are a decent source of iodine, with 35 micrograms of the nutrient. This is just one a quarter of the amount that is recommended on a daily basis. Along with iodine, shrimp will provide you with calcium and protein.

Baked Potatoes
Baked potatoes are actually very nutritious; though, they often get a bad reputation for begin a fattening food. This is mostly due to the different ways that potatoes are prepared, such as French fries and potato wedges, which are deep-fried. Baking a fresh potato is a healthy way to eat a potato, providing your body with fiber, potassium and 60 micrograms of iodine.

Himalayan Crystal Salt

Raw Pink Himalayan Sea SaltHimalayan crystal salt is a good substitute for table salt and a good way to add more iodine to your diet. A half gram of Himalayan crystal salt contains 250 micrograms of iodine, a little over 150 percent of the daily recommended amount.

Fortified Iodized Salt

Coarse grained saltAnother alternative to table salt is fortified iodized salt. This is salt that has been fortified with the iodine. Iodized salt could still be potentially bad for your health when you use too much of it, but if you use it in moderation, one gram of fortified iodized salt can provide you with 77 micrograms of iodine.

Turkey Breast
A three ounce serving of turkey breast contains 34 micrograms of iodine. If you have trouble estimating the amount of turkey that you are eating, a three-ounce serving of meat should be about the size of a standard deck of cards.


Source of Iodine prunesPrunes, which are now typically marketed as dried plums (which is what prunes really are), are another good source of iodine. Eating five prunes will give you 13 micrograms of iodine and healthy doses of fiber, boron, vitamin K, and beta-carotene.

Navy Beans

clsoe up white bean backgroundNavy beans, along with other variety of beans, provide a lot of vitamins and minerals, including folate, copper, calcium, potassium, and iodine. A half cup serving of navy beans will give you 32 micrograms of iodine and a healthy serving of protein.

Fish Sticks

Fish sticks are another good source of iodine; though, you should consume them in moderation if they are heavily breaded. Two fish sticks should provide about 35 micrograms of iodine – just under a quarter of the daily recommended value.

Canned Tuna

Canned tuna fish in bowlOne can of tuna can provide you with 17 micrograms of iodine, along with vitamin D, iron, and protein. If you are purchasing canned tuna, tuna that is canned in oil may provide slightly more iodine than tuna that is canned in water.


boiled lobster-aragosta bollitaMost people do not eat lobster on a daily basis, but it is a good source of iodine. One serving of lobster will provide you with 100 micrograms of the mineral – about 67 percent of your daily recommended value.

Plain Yogurt

Greek yogurtPlain yogurt is a healthy probiotic food that can promote the growth of healthy gut bacteria, improving your digestive process while providing you with 154 micrograms of iodine. Just one cup of plain yogurt will give you 58 percent of your daily recommended amount of iodine.


Bananas are very nutritious, with a good dose of carotenoids that are known to improve health. They also offer a moderate amount of iodine, with 3 micrograms. They do not have the most iodine, but they are a great food for the inclusion of other essential nutrients.


Fresh strawberriesStrawberries are delicious and full of antioxidants and nutrients. One cup of strawberries contains about 13 micrograms of iodine.

Green Beans

green string beans and knifeGreen beans do not contain the most iodine, with just 3 micrograms of the mineral, but they are a great source of other nutrients, such as vitamin C, folate, and potassium. They are also a low-calorie food, with only 16 calories in a half cup serving.

Canned Corn

Sweet corn in a can, close up , put on grunge metal trayA half a cup of canned corn contains 14 micrograms of iodine, which is about 9% of your recommended daily amount of iodine. Along with canned corn, you could also eat creamed corn or corn on the cob.

Cheddar Cheese

Portion of CheddarCheddar cheese and most other cheeses is a good option for adding more iodine to your diet. One ounce of cheddar cheese contains 12 micrograms of iodine; though, it does contain a lot of calories – 452 calories in a one ounce serving.


Cranberries in bowlsCranberries are a delicious fruit with an abundance of vitamin C, vitamin K, fiber, and iodine. Two ounces of cranberries will give you 200 micrograms of iodine – 133 percent of your recommended daily value. The fiber and other nutrients contained in cranberries can also be useful for preventing urinary tract infections.

White Bread

White bread is not often considered a healthy food, yet it does contain several important minerals, including iodine. Eating two slices of white bread will provide you with 45 micrograms of iodine – this is roughly 30 percent of the recommended daily value.


pan seared sea scallopsScallops are mollusks that have a soft texture and slightly sweet flavor. Even people that do not generally like seafood tend to enjoy scallops. They are a great source of protein, phosphorus, selenium, vitamin B12, and iodine, providing 90% of your daily recommended amount of iodine.


EggsThe incredible edible egg is one of the healthiest foods on the planet. It provides protein, along with a variety of beneficial vitamins and minerals, and contains zero carbohydrates. Along with containing 18% of your daily recommended amount of iodine, eggs are also a great source of omega-3 fatty acids.

Sprats in oil in the can.The final food in this list is another seafood. A three ounce serving of sardines will provide just under a quarter of the iodine that you should receive each day. It also provides an abundance of selenium, vitamin B12, phosphorus, and omega-3 fatty acids. Like most seafood, sardines also have a very low glycemic index, which is beneficial for people suffering from diabetes.

If you are interested in improving your health and limiting your risks of developing diabetes, then you should begin including more of the foods listed in your diet. Looking at the amount of iodine that is in each of these foods, it should not be difficult for you to get your daily recommended value of the mineral, by including one or two foods in your diet each day.

An iron deficiency can cause a variety of health problems, including thyroid problems, so make sure that you are getting your recommended dose of iodine each day.

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